How to Get Rid of a Double Chin: What Actually Works According to Science
From exercises to injectables — here's what the clinical evidence really says about submental fat
Why Double Chins Form — and Why They’re So Hard to Lose
You can be perfectly fit and still have a double chin staring back at you in photos. That’s because submental fat — the clinical term for the soft tissue beneath your chin — doesn’t respond to diet and exercise the way belly fat does. It’s one of the most stubborn fat deposits on the body, and genetics play an outsized role in whether you carry it [1].
Submental fullness increases with age as skin loses elasticity and gravitational changes shift fat distribution in the lower face. But plenty of people in their 30s deal with it too. The frustration is universal: you can’t crunch your way to a defined jawline.
The good news? Clinical research has moved well beyond the old “liposuction or nothing” paradigm. There are now multiple evidence-based approaches — surgical and non-surgical — that have been tested in rigorous clinical trials. Let’s look at what the science actually supports.
Do Chin Exercises Actually Work?
Social media is flooded with “jawline exercises” promising to melt away double chins. The idea sounds reasonable: if you can tone muscles anywhere else, why not under your chin?
The reality is more complicated. The platysma and suprahyoid muscles sit in the submental area, and while you can strengthen them, exercising a muscle doesn’t selectively burn the fat sitting on top of it. This is the principle of spot reduction, and decades of exercise science have consistently shown it doesn’t work [2].
That said, facial exercises aren’t useless. A 2018 study in JAMA Dermatology found that a 20-week facial exercise program improved upper and lower cheek fullness, with participants rated as looking roughly three years younger [3]. The catch: the improvements were in cheek volume and skin appearance — not submental fat reduction specifically. Chin exercises may improve muscle tone and slightly tighten the area, but they won’t eliminate a genetically predisposed fat pad.
Cryolipolysis: Freezing Submental Fat Without Surgery
Cryolipolysis — commercially known as CoolSculpting — uses controlled cooling to trigger apoptosis (programmed cell death) in fat cells while leaving surrounding tissue intact. Originally FDA-cleared for the abdomen and flanks, it received clearance for the submental area in 2015 after a pivotal clinical trial.
In that study of 60 patients, a small-volume cryolipolysis applicator reduced submental fat by an average of 2.0 mm as measured by ultrasound. Patient satisfaction was remarkably high: 83% reported satisfaction, 77% noticed visible fat reduction, and 80% said they’d recommend the procedure [4].
A 2025 systematic review and meta-analysis pooling data from eight studies and 206 patients confirmed the findings, reporting a mean fat thickness reduction of 2.78 mm and a volume reduction of 19.57 cm³, with only minor, transient side effects like temporary numbness and redness [5].
The frustration is universal: you can’t crunch your way to a defined jawline.
The procedure typically requires one to two sessions, takes about 45 minutes, and involves no downtime. Results develop gradually over two to three months as the body clears dead fat cells. It’s not dramatic enough for severe submental fullness, but for mild to moderate cases, the evidence is solid.
Kybella: The Only FDA-Approved Injectable for Double Chin
Kybella (deoxycholic acid injection) holds a unique distinction: it’s the only FDA-approved injectable drug specifically indicated for reducing submental fat. Deoxycholic acid is a bile acid your body naturally produces to break down dietary fat. When injected into the submental area, it ruptures fat cell membranes, destroying them permanently [6].
The approval came after two identical Phase III randomized, double-blind, placebo-controlled trials involving over 1,000 patients. The results were convincing: 68.2% of patients treated with Kybella showed clinically meaningful improvement, compared to just 20.5% of placebo-treated subjects. Patient satisfaction reached 79% [1].
A 2023 meta-analysis of five randomized controlled trials (1,837 total patients) confirmed that deoxycholic acid is effective at submental fat reduction regardless of dose, with well-tolerated adverse effects. However, the review flagged that all eligible studies showed potential industry funding bias — worth keeping in mind [7].
The treatment requires multiple sessions (typically two to four, spaced at least one month apart), and side effects include swelling, bruising, pain, and temporary numbness at the injection site. These are expected — the drug is literally dissolving fat cells — and typically resolve within days to weeks.
Radiofrequency and Ultrasound: Tightening Without Fat Removal
While cryolipolysis and Kybella target fat directly, radiofrequency (RF) and high-intensity focused ultrasound (HIFU) devices work differently. They heat deep tissue layers to stimulate collagen remodeling and skin tightening, which can improve the appearance of a double chin — especially when loose skin contributes to the fullness.
A clinical study evaluating cryolipolysis in the submental area confirmed ultrasound-measured reduction in subcutaneous fat depth at 8 weeks, with no serious adverse effects [8]. These energy devices work best for people whose double chin involves both fat and skin laxity, and they’re often combined with fat-reduction treatments for comprehensive results.
How Your Skin Fits Into the Picture
Here’s something most double-chin content ignores: skin quality matters enormously. Even after you reduce submental fat — whether through cryolipolysis, Kybella, or surgery — the overlying skin needs enough elasticity to retract and conform to your new contour. Without it, you trade a double chin for a sagging neck.
Its lipid nanoparticle delivery system achieves 232% greater collagen recovery compared to conventional retinol, with significantly reduced irritation.
This is where your skincare routine becomes relevant. Ingredients that support collagen synthesis and skin firmness — particularly retinoids — play a supporting role in maintaining jawline definition after treatment. Retinol has been shown to stimulate collagen production in the dermis [9], and maintaining skin elasticity helps ensure that any fat reduction translates into visible contour improvement.
Nanoretinol® takes this a step further. Its lipid nanoparticle delivery system achieves 232% greater collagen recovery compared to conventional retinol, with significantly reduced irritation. For anyone investing in submental fat treatment, supporting skin firmness with an effective retinoid is the complementary step most people skip.
When to See a Professional
If your double chin bothers you enough to consider treatment, here’s a practical framework:
Mild submental fullness, good skin elasticity: Cryolipolysis is a reasonable first option — noninvasive, minimal downtime, solid clinical evidence.
Moderate fullness, good skin: Kybella offers more targeted results but requires multiple sessions and has more pronounced (though temporary) side effects.
Significant fullness or skin laxity: Consult a board-certified dermatologist or plastic surgeon. Combination approaches — injectable or device-based fat reduction paired with skin tightening — often deliver the best results.
Everyone: Maintain skin quality with proven ingredients like retinol and sunscreen to support your jawline long-term.
References
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Ascher B, Fellmann J, Monheit G. “ATX-101 (deoxycholic acid injection) for reduction of submental fat.” Expert Review of Clinical Pharmacology. 2016;9(9):1131-1143. doi:10.1080/17512433.2016.1215911
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Ramírez-Campillo R, et al. “Regional fat changes induced by localized muscle endurance resistance training.” Journal of Strength and Conditioning Research. 2013;27(8):2219-2224. doi:10.1519/JSC.0b013e31827e8681
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Alam M, et al. “Association of facial exercise with the appearance of aging.” JAMA Dermatology. 2018;154(3):365-367. doi:10.1001/jamadermatol.2017.5142
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Kilmer SL, et al. “Safety and efficacy of cryolipolysis for non-invasive reduction of submental fat.” Lasers in Surgery and Medicine. 2016;48(1):3-13. doi:10.1002/lsm.22440
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Do K, et al. “Cryolipolysis for Submental Fat Reduction: A Systematic Review and Meta-Analysis.” Facial Plastic Surgery. 2025;41(5):650-663. doi:10.1055/a-2628-3831
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Humphrey S, Sykes J, Kantor J, et al. “ATX-101 for reduction of submental fat: A phase III randomized controlled trial.” Journal of the American Academy of Dermatology. 2016;75(4):788-797. doi:10.1016/j.jaad.2016.04.028
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Ferreira LB, et al. “Efficacy, safety, and potential industry bias in using deoxycholic acid for submental fat reduction: A systematic review and meta-analysis.” Journal of Cosmetic Dermatology. 2023;22(12):3321-3330. doi:10.1111/jocd.15985
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Suh DH, et al. “Cryolipolysis for submental fat reduction in Asians.” Journal of Cosmetic and Laser Therapy. 2018;20(1):27-30. PMID: 28850270
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Shao Y, et al. “Molecular basis of retinol anti-ageing properties in naturally aged human skin in vivo.” International Journal of Cosmetic Science. 2017;39(1):56-65. doi:10.1111/ics.12348
